Diet and nutrition
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healthy eating recipes

SparkleSparkle Member Posts: 4 Listener
edited August 2017 in Diet and nutrition
Iv had a spinal operation iv osteoarthritis and have been seeing myself as disabled iv sacram pain I can't walk far I'm home bound iv a walker with a seat or 2sticks iv always been outgoing I worked from 16 to 55 hotels garden that I miss my husband is very supportive of garden anyway I lifted a plant pot at home that's my back problems started I waited years 3 for my operation it helped a little bit iv other back and hip problems I put all my faith in getting better to being me now I'm not. Me if any people have some healthy eating recipes I'd like that I can't excersise any more that's hard as well for me it would be nice to hear others life's 
don't drive I have family to take me out a dear friend who helps me my family live away my husband is here I must cheerfully except my way of life 

Replies

  • LiamO_DellLiamO_Dell Member Posts: 1,114 Pioneering
    Hi @Sparkle,

    Welcome to Scope's online community! It's great to have you here.

    In terms of healthy eating recipes, have you checked out the BBC's Good Food website? They have lots of recipes around different themes which you might find fun and interesting.

    If you have any other questions, please do get in touch!
    Liam
  • steve51steve51 Community champion Posts: 7,018 Disability Gamechanger
    Hi @Sparkle.

    Its great to meet you, I do hope that you are having a "Very Bright" afternoon !!!!

    Sorry for the bit of humour !!!!

    Please please let us know if we can be off help ???
  • LiamO_DellLiamO_Dell Member Posts: 1,114 Pioneering
    Hi @KirstenNutritionAdvisor, do you have any recipes or websites to share?
    Liam
  • KirstenNutritionAdvisorKirstenNutritionAdvisor Member Posts: 53 Courageous
    Hello! 

    Cajun chicken quinoa

    2 chicken breasts 

    2 tbsp Cajun seasoning 

    50g quinoa 

    300ml hot chicken stock 

    50g dried apricots , sliced 

    1 250g pouch ready-to-use Puy lentils 

    1 tbsp coconut oil

    1 red onions , cut into thin wedges 

    1 bunch spring onions , chopped

    1. Chop the chicken, coat in the Cajun seasoning and oven bake at 200 degrees c for 20 minutes

    2. Simmer the quinoa (covered) in the chicken stock for 10 minutes. After 10 minutes, add the lentils and apricots and simmer for 5 minutes more until the stock has been absorbed.

    3. Gently fry the onions until cooked.

    4. Mix the quinoa/apricots/lentils with the onions and chicken and serve

    Chicken and roast vegetables

    2 chicken breasts

    Marinade:

    3 tbs olive oil

    3 tbs balsamic vinegar

    3 tbs honey

    3 tbs lemon juice

    2tbs rosemary

    Roast veg:

    2 red onions quartered

    2 green peppers 

    2 red peppers

    2 carrots

    1. Add the ingredients for the marinade together in a bowl. Mix and add the chicken and leave covered in the fridge for 2-3 hours.

    2. Chop all of the vegetables and add to a roasting tray with a drizzle of olive oil and a good lug of balsamic vinegar

    3. Place chicken on a separate roasting tray and cover with foil.

    4. Place the vegetables and chicken into the oven for 40mins at 200oc or until cooked.

     

    Gluten free Muffins

    200g of almond flour or crushed almonds

    2 teaspoons baking powder

    1/4 teaspoon salt

    100g butter or coconut butter

    4 eggs

    10g xylitol (sugar substitute)

    80ml of water

    2 teaspoons cinnamon

    1) Preheat the oven to 180 oc.

    2) Mix all the ingredients together either by hand or using a mixer.

    3) Grease a muffin/cupcake pan and evenly divide the mixture.

    4) Bake for about 25 minutes.

    Notes:

    These taste amazing! Add blueberries or anything else to the mixture before baking if you so wish.

    Healthy pancakes

    1 cup of almond flour (ground almonds) 

    2 cups of oat flour  (blend oats until fine)

    1 tsp cinnamon

    2 eggs

    250ml water or milk 

    coconut oil for frying

    1.Combine the ingredients in a bowl and beat well to combine. 

    2. Heat a lightly oiled frying pan over medium high heat. Pour the crêpe mixture onto the pan, using approximately 60ml (or however much you like) for each crêpe. Tilt the pan in a circular motion so that the batter coats the surface evenly.

    3. Cook the crêpe for about 2 minutes, until the bottom is light brown. Loosen with a flexible spatula or fish-slice, flip over and cook the other side. Serve hot with your filling of choice. Berries and live natural yogurt are nice! So is almond butter and cherries or poached sliced apple

    ** Either use pre-bought oat flour or just blitz some raw porridge oats in a blender until they resemble flour

     

  • KirstenNutritionAdvisorKirstenNutritionAdvisor Member Posts: 53 Courageous
    Roast Beetroot Salad  serves two
    4 medium beetroot,
    80g wild rocket
         80g baby spinach
            1/2 small red onion, thinly sliced
    100g feta, crumbled
    1/4 cup walnuts, 
     2 tablespoon olive oil


    Preheat oven to 180°C/160°C fan. 
            Wash and dry beetroot. 
            Wrap in foil. 
            Roast on a baking tray for 1 hour or until tender. 
            Cool for 15 minutes. Then peel skin and slice into quarters.
            Combine spinach, rocket, onion, walnuts and beetroot in a bowl. Crumble over feta cheese and drizzle with olive oil.

    If time is limited you can steam the beetroot for a faster meal.

    Chicken Pesto Salad

    150 g of mixed salad leaves
    16 cherry tomatoes 
    6 sun-dried tomatoes
    2 chicken breasts

    For pesto 
    ½ a clove garlic
    1 big bunch of fresh basil
    1 handful of pine nuts
    50g of freshly grated Parmesan cheese
    2 table spoons of extra virgin olive oil
    juice of 1 lemon
    1.Place all pesto ingredients in a food processor and pulse until you are happy with the consistency.
    2. Poach chicken in pan of boiling water for 10-15 minutes
    drain water tear the chicken breasts into strips
    3.Cut cherry tomatoes in half, divide salad leave cherry tomatoes and sun-dried tomatoes between two plates then top with the chicken and drizzle with pesto.

    Lemon Salmon Salad

    Two salmon breast
    140g of salad leaves
    asparagus spears
    one cucumbers
    red onion
    lemon


    1. Slice the red onion
    2. In non stick pan cook the salmon and red onions in the juice of a lemon for 8 minutes or until cooked through and the pink of the salmon is no longer opaque
    3. In another pan steam the asparagus for 4 minutes
    4. With a peeler slice the cucumber into ribbons
    5. divide the salad leave between two plates and top with the rest of the ingredients 
    6. serve with a slice of lemon

    Chickpea and feta salad

    One can of Chickpeas
    half a cucumber
    16 cherry tomatoes
    1 small red onion
    1 kos lettuce
    1 red peper
    100g feta
    olive oil
    lemon juice


    Drain the can of chickpeas
    chop cucumber into thick slices then quarter
    Dice the red onion,
    Half the cherry tomatoes
    Chop the lettuce and pepper

    divide between two bowls and top with crumbled feta and season with herbs, lemon juice and olive oil 

    Red lentil and carrot Soup

    1 Red onion finely sliced
    2 tsp olive oil 
                    1 clove of garlic
    2 carrots diced
    85g red lentils
    1 vegetable stock cube, crumbled
    Freeze dried or fresh parsley chopped (about 2 tbsp)
            Chia seeds or pumpkin seeds to top soup (if wanted)


    Slice the onion and dice carrots 
    Heat the oil in a medium pan, add the onion and garlic fry for few minutes being very careful about not     burning them, then add in the carrots cook for a further 2 minutes.
    In a jug mix 1 litre of boiling water with a stock cube, stir in the lentils and stock, simmer over a medium heat for 15 mins until the lentils are tender. 
    Take off the heat pour into bowls scatter with chia seeds if you like.

  • ourvoicesourvoices Member Posts: 47 Connected

    Hi @Sparkle,

    Would you be able to manage a little bit of gardening with a raised bed, or some planters that were raised up - so that they are easier to reach? 

    Some organisations can provide grants to help with things like paving, raised beds and specialist tools.  The RHS website and Gardening for Disabled Trust have some useful information.

    You could try growing some herbs or salad leaves etc. to use in some of your healthy recipes. 

    I hope this helps.

  • OrdaOrda Member Posts: 2 Listener
    edited July 2019
    Hello everyone! I have healthy lifestyle and I really love useful meals. I always cook only healthy dishes. I take the best healthy recipes here [link removed by moderator]
  • thespicemanthespiceman Member Posts: 6,408 Disability Gamechanger
    edited July 2019
    Hello @Orda   Pleased to meet you welcome.

    Thank you for joining and sharing.

    I am one of the team of community champions. We guide, advise and help new members who join.

    I am also pleased to hear you enjoy healthy cooking and recipes. I am one of the members on this forum among others who have a lot of recipes.

    Put them on the forum for every one to enjoy. Hence my user name.

    Always happy to share and care. Please can I ask what do you like cooking?

    I cook Italian Pasta and Beans. Plus lots of recipes from the Italian cookbook.  Cucine Provera .

    Food of the Med as well .  Been on the this diet and lifestyle for a long time.

    Lots of vegetables, fruit, beans and pulses and grains plus fish and lean meat all helps my mental state.  Wellbeing as well.  Many of my recipes cost nothing to make.

    Please have a look a round the forum.

    Feel free to join in discussions . We are friendly.

    Please take care.

    @thespiceman
    Community Champion
    SCOPE Volunteer Award Engaging Communities 2019
    Mental Health advice, guidance and information to all members
    Nutrition, Diet, Wellbeing, Addiction.
    Recipes
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